Keto Telugu foods

Keto foods are popular not only for those trying to lose weight but also those that have diabetes, or other medical problems or just as a healthier lifestyle choice.

Gongura chutney

See the following pages to get an understanding of the ketogenic diet and keto Indian foods.

Keto Telugu foods list

Telugu cuisine is used not only in the two Telugu speaking states of Andhra Pradesh and Telangana but also in other states in South India, and other parts of India and the world where Telugu diaspora are spread. Known for its rich and spicy food, the Telugu food is very diverse and tasty. Unfortunately, rice and rice flour are used extensively in the Telugu diet leading to increased glycemic load and hence increased risk of insulin resistance which ultimately leads to diabetes, obesity, metabolic syndrome, cardiovascular disease to name a few.

Chicken curry

Cauliflower rice

One way to reduce the glycemic load of the foods, but still have somewhat similar taste is to use cauliflower rice in place of rice. The typical meal in the Telugu cuisine consists of rice or roti mixed with a curry made of either vegetables, pulses, meat, fish or dairy. It is also a common practice to mix rice with either butter milk or curd as part of the meal called perugannam. It is possible to replace the rice with cauliflower rice to reduce the overall carbohydrates in the diet.

Ridge gourd

Brown rice

The other option is the traditional brown rice although it is not that different from white rice in net carbohydrates - a cup of white rice has a net carbs of 43.5 while the same for a cup for brown rice is 40.5. On a ketogenic diet, the total daily limit on net carbs is only 30, and per serving limit is about 10, hence brown rice or white rice are not great options.

List of low carb Telugu dishes

Any fish, chicken, egg dish made without adding starch or sugar such as kodikura or chicken curry, fish curry or chepala pulusu, egg curry or kodigudla pulusu, or fried eggs, and mushrooms, are lower in carbohydrates.

• Panasa puttu koora (Andhra jackfruit curry) - it is a popular Andhra curry made with jackfruit. Jackfruit is marinated in fiery masalas. Avoid cashews to lower carbs.

• Gutti vankaya kura (Andhra eggplant curry) - A traditional brinjal curry from Andhra. Vegetable curries are most popular in Andhra Pradesh. Beautiful eggplants cooked with exotic spices and served with rice. Deep fried brinjals, simmered in rich, thick curry, served with steamed rice.

• Andhra pepper chicken - It is chicken marinated in turmeric, ginger-garlic paste, green chillies and lemon juice is cooked till tender in crispy onions and curry leaves.

• Ankapur chicken curry served with cauliflower rice

Fish Curry

• Chicken curry, Fish curry, and Egg curry

• Cauliflower rice biryani - a biryani made the traditional style but changing the rice to cauliflower rice to reduce the carbohydrates.

• Pesarattu (Green Gram Dosa) - it is made with green gram and mix of spices and vegetables made as a dosa, eaten as a snack or a breakfast meal, pesarattu is a native food of Andhra pradesh.

• Keto idli made with almond flour and black lentils (de-husked)

• Dahi vada made with vade made with no rice flour

• Hyderabadi keto biryani made with cauliflower rice

• Hyderabadi marag - Hyderabadi Marag is a soup recipe made with tender mutton mutton with bone, onions, cashew nuts, curd, coconut powder, boiled milk, cream, ginger-garlic paste, salt, cardamom, cinnamon, cloves, black pepper powder, green chillies,

• Kodi gudla pulusu - made with chicken eggs, spices and condiments

Omlette

• Chepala kura or Chepala pulusu - Fish curry

• Korma Can use most vegetables except potatoes

• Dal or Pappu kura - limited quantity

Pappukura

• Raita

• Curd or Perugu - limit the quantity

• Omelette or boiled eggs

• Rasam - a thin soup mixed with items like rice, so replace rice with cauliflower rice or drink it as a soup. While making, add no sugar or sweet ingredients.

• Pachadi made from lemons, mangoes, garlic and other vegetables and or meats are popular in Telugu cuisine

• Bhindi - it is a masala of exotic spices, coconut and garlic

• Papadum

• Talakaya Kura made of the head of fish, goat or sheep

Cauliflower

• Cauliflower rice upma

• Pathar-ka-Gosht

• Chicken fry

Andhra kodi kura (chicken gravy)

• Tala huwa gosht or mutton fry

• Dondakaya Fry - made with the a small Indian cucumber called donda kayalu

Chicken Pakoda

• Ulavacharu - made with horse gram, a legume with the botanical name Macrotyloma uniflorum. A thick soup that is very delicious and rich in nutrition and spices, eaten with meegada which is the fat on top of curd.

• Chicken pakoda

• Gongura pappu

• Gongura chicken

• Gongura mutton

• Gongura pacchadi - a staple Andhra food.

• Egg plant curry

• Okra or Bendakaya kura

• Thotakura curry with dal or fry

Chicken curry

• Ooru kodi pulusu: Telangana and Andhra's special flavorful country chicken curry.
• Golichina Mamsam: A spicy Mutton fry
• Ankapur Chicken, a fiery country chicken curry
• Boti curry
• Kaalla kura (paya)

Various types of lentils ('pappulu') and millets for sale in a market

• Challa charu or Perugu charu - A dish prepared by tempering buttermilk.
• Pappu charu

Other Indian foods

• Tandoori chicken, Chicken tikka, Paneer

Pappukura

Starchy Telugu foods list to avoid on keto diet

• White rice
• Brown rice
• Raagi sangati
• Uttapam
• Upma
• Kairi ka do pyaza
• Kulfa gosht
• Dosa
• Masala dosa
• Mirchi ka salan
• Nihari
• Osmania Biscuit
• Pashti
• Paya (food)
• Pongal (dish)
• Poornalu
• Pulihora
• Puri (food)
• Qubani-ka-Meetha
• Sakinalu
• Sarva Pindi
• Sheer khurma
• Tamate ka kut

Moong-dal pulusu made at home in Andhra Pradesh

Traditional foods - use sparingly

Can be a bit starchy - use caution

• Jonna annam
• Makka gatka
• Ambali
• Sajja rotti -
• Makka rotti -
• SarvaPindi -
• Sabhudhana upma
• Antuvuls also called as Bajji - (Pulusu with vegetables)
• Kadambam
• Makka Gudalu
• Bebarla Gudallu
• Sala Pachi pulusu.
• Pachi Pulusu
• Mokkajonna garelu

Tandoori Chicken recipe

Other Indian low carb foods

• Mutton seekh kebab
• Hard-boiled eggs and scrambled eggs
• Mint chutney
• Fried paneer
• Shredded chicken breast
• Masala omelette

Masala egg omelette

• Paneer curry plain or with cheese called palak paneer
• Parboiled cauliflower
• Butter chicken
• Murg makhani
• Chicken sausages
• Chicken malai tikka
• Protein shakes and protein bars (bars tend to be starchier than shakes)
• Shami kebab
• Greek yogurt
• Chicken broth
• Stuffed peppers stuffed with paneer (cottage cheese)
• Tandoori chicken
• Cheese rollups
• Spinach pie

Also see

• Keto Indian foods
• Ketogenic diet
• W8MD weight loss diet

External links

• Low carb Indian recipes
• 10 South Indian keto recipes
• Keto South Indian recipes
• 7 day keto diet plan

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